Monthly Archives: November 2014

11.19.14

  CrossFit FMS WOD: 1.)  Warmp-up 3 rds 15m bear crawl 6 bar kips 12 jumping jacks WOD:  Weighted pull-ups 1-1-1-1-1 then 7 min amrap 15 calorie airdyne 7 ball slams  35/20 2 minute rest 7 minute amrap 15 calorie … Continue reading

Posted in Uncategorized | Leave a comment

11.18.14

  CrossFit FMS WOD: 1.)  Warmp-up 400m row banded shoulder 2×1:00 3 rds 5 push ups 6 up/down dogs 20 singles WOD:  push press 3x @70&75%     2x@80%   1×85% 1RM then:   4RFT 8 hang power snatch  115/85 12 … Continue reading

Posted in Uncategorized | Leave a comment

11.17.14

  CrossFit FMS WOD: 1.)  Warm-up 1:30 airdyne wall assisted hip 2×1:00 3 rds 4 pass throughs 6  good mornings 8 air squats WOD:  front squat 2x @70-75-80-85% 1RM then: 15-12-9-6-3 Deadlift     245/155 HSPU (deficit=45lb plate)     … Continue reading

Posted in Uncategorized | Leave a comment

11.14.14

  CrossFit FMS WOD: 1.)  Warmp-up Airdyne 1:30 banded shoulder 2×1:00 3 rds 5  bar kips 5 air squats 15 jumping jacks WOD: 10 RFT 2 muscle ups (4 chest to bar pullups) 4 thrusters   115/75 6 plate burpees … Continue reading

Posted in Uncategorized | Leave a comment

11.13.14

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 airdyne couch stretch 2×1:00 3 rds 5 thrusters 6 lunge steps 15 jumping jacks WOD:  push press 5x @70&75% 3x@80% 2×2@85% then: 4RFT 20 wall balls    20/14 10 hang power cleans   135/95 … Continue reading

Posted in Uncategorized | Leave a comment

10.29.14

  CrossFit FMS WOD: 1.)  Warm up 1:30 airdyne runner’s hip 2×1:00 3 rounds 6 alternating samsons 6 air squats 20 singles   WOD:  Partner WOD For time: Row 500 meters (each) 100 kbs  53/35  (combined) Row 500 meters 200 … Continue reading

Posted in Uncategorized | Leave a comment

11.11.14

  Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of … Continue reading

Posted in Uncategorized | Leave a comment